Today’s WOD: Back Squat 3×5 (+5-10#) then 4 Rounds: 8 Power Cleans (135#/95#) 8 Kettlebell Swings (32 kg/24 kg) Wheat does a body bad. Thanks to Jeremy for the link. Happy Halloween, everyone!
WOD 10/28/11
Today’s WOD: Deadlift 3×5 (+5-15#) then 3 Rounds: 8 Back Squats (135#/95#) 250M Row Great work on Cindy yesterday, folks. Way to set some PR’s!
WOD 10/27/11
Today’s WOD: Cindy AMRAP 20: 5 Pull-Ups 10 Push-Ups 15 Squats Last completed on 05/17/11. The advanced class allegedly did this workout after the May date, but no one posted about it. Set some PR’s, everyone!
WOD 10/26/11
Today’s WOD: Press 3×5 (+2.5-5#) then 3 Rounds: 400M Run 10 Burpees 10 Pendlay Rows Cook bacon right. Rejoice in it’s deliciousness.
WOD 10/25/11
Today’s WOD: 4 Rounds: Each round consists of 6 cycles of the following: Dumbbell Hang Power Clean Dumbbell Front Squat Dumbbell Push Press Dumbbell Lunge Right Dumbbell Lunge Left Once you begin a round, do not set the weight down until all 6 cycles are complete. Go up in weight each round to perform the heaviest round possible and rest …
WOD 10/24/11
Today’s WOD: Back Squat 3×5 (+5-10#) then 21-15-9 Thrusters (115#/75#) Box Jumps (30″/24″) A big RVA thanks goes out to all of our great volunteers for helping us run the Old Dominion Classic. As always, we can’t do it without your support. Thanks guys and girls!
WOD 10/22/11
Today’s WOD: AMRAP 20: (One partner holding two kettlebells (24/16) in the rack position, switching places at any time) -10 Sandbag Cleans (50/35) -5 Sandbag Get-Ups
WOD 10/21/11
Today’s WOD: Power Clean 3-3-3 then 10-9-8-…-3-2-1 Chin Ups Push Ups You have my permission to make cashew cookie lara bars for me. Or you can choose another flavor from this site. I won’t discriminate.
WOD 10/20/11
Today’s WOD: Amanda 9-7-5 Muscle Ups Squat Snatch (135#/95#) Last completed on 12/21/10. Amanda origins. A fittingly tough work out for a tough girl.
WOD 10/19/11
Today’s WOD: Press 3×5 (+2.5-5#) then AMRAP 11: 10 Kettlebell Swings (24 kg/16 kg) 10 Toes to Bars 10 Burpees Advanced: Power Snatch 4×2 @ 65% Power Clean/Split Jerk 4×2 @ 65% Lots of implements in this photo. This gym has come an awfully long way. Bring a Friend Day is Today. Friends can come by any classes today to …